Front Squat 160 1:30
Bench Press 157 1:30
Bent OverRow 140 0:45
Military Press 100 1:30
Deadlift 245 1:30
A buddy at my old gym convinced me to try this barbell workout out, and it seemed to work pretty well. It’s a pretty simple powerlifting kind of thing – five exercises and you do five sets of five reps for each one. I leave about a minute and a half between sets (except for the bent over row, which I leave only 45 seconds for at the moment). This routine is designed specifically for full body bursts of power, and you will quickly notice a lot more strength on the mats a couple weeks after starting it.
Each lift should be done quickly and smoothly. I started out doing half of my max weight for each lift (to perfect my form for each), and added about 5lbs to each lift every week. Remember to squat ass to the ground, touch the bench press to your chest before raising it, and keep your back straight for the bent over row. This routine takes me about 80 minutes depending on energy levels.
I haven’t been able to add 5 lbs for most of the lifts in a while, but I’m still hoping for another 5 on the military press and bent over row before I switch this routine out for something different.
No comments:
Post a Comment